The Science Behind Nasal Strips and Mouth Taping: Can They Improve Your Breathing?

How Nasal Strips and Mouth Taping Can Improve Your Breathing and Sleep

Proper nasal breathing is crucial for optimal health, but many people unknowingly rely on mouth breathing — especially during sleep. Solutions like nasal strips and mouth taping are gaining popularity as simple ways to support natural, healthy breathing. But do they really work? Let’s explore what scientific studies reveal.

 

What Are Nasal Strips and How Do They Work?

Nasal strips are adhesive bands that gently lift the sides of your nose, opening up the nasal passages to allow better airflow. According to a study published by the Allergy, Asthma & Clinical Immunology Journal, users of nasal strips experienced improvements in nasal congestion and subjective sleep quality (source).

However, other reviews, like one published on PubMed, indicate that the effects of nasal strips can vary between individuals, and they may not significantly outperform placebo treatments (source).

Key benefits of nasal strips:

• Improved nasal airflow
• Reduced feelings of congestion
• Potential reduction in snoring

 

Why Mouth Taping Is Becoming Popular

Mouth taping involves placing a specialized tape over your lips before sleeping to promote nasal breathing. Nasal breathing is linked to benefits like:

• Better oxygen uptake through nitric oxide production
• Moisturization and filtration of inhaled air
• Potential lower risk of sleep apnea complications

 

Research from the Henry Ford Health Blog highlights the potential of mouth taping to reduce snoring and improve sleep quality (source). However, mouth taping isn’t suitable for everyone. Individuals with breathing difficulties or sleep apnea should consult a doctor before trying it (source).

Benefits of mouth taping:

• Encourages natural nasal breathing
• May reduce nighttime snoring
• Supports better sleep quality

 

Should You Use Nasal Strips or Mouth Tape?

If you struggle with nasal congestion, snoring, or disrupted sleep, nasal strips and mouth taping could be simple tools to try. While scientific evidence is promising, results vary depending on individual anatomy and health conditions.

Always seek medical advice before starting, especially if you suffer from sleep apnea, asthma, or any respiratory issues.